LifeOS
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Energy tracker
Energy command center
Weekly capacity signals for planning, recovery, and decision quality.
Composite vitality
80/ 100
Sleep quality
82
Recovery level
Moderate
Best window
09:30 — 11:45
Weekly rhythm
Three-channel trend (mental, physical, emotional) with mood-aligned correlation view alongside.
Last 7 check-ins · local time
Tri-channel trend
Legend: mental · physical · emotional — overlap shows where channels diverge (stress vs fatigue vs mood).
Mood correlations
Mental vs emotional spread across the week.
Sleep 7h+
Average +11 mental index vs short-sleep days; emotional volatility drops sharply.
Caffeine after 15:00
Next-day emotional baseline −6 to −9 pts in 4 of last 6 trials.
Morning light < 30 min
Physical scores plateau; pairing with a short walk restores spread.
Cognitive load vs output
Bars approximate productivity index from calendar completion; line is composite energy. Divergence flags days you pushed through depleted capacity.
Stress trigger surface
Intensity 0–4 (subjective load index). Darker cells mean trigger co-occurred with low recovery or emotional dip.
| Trigger | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Sleep debt | 2 | 3 | 1 | 1 | 0 | 1 | 2 |
| Late caffeine | 1 | 2 | 0 | 3 | 2 | 0 | 0 |
| Context switching | 3 | 4 | 3 | 2 | 4 | 2 | 1 |
| Social overload | 0 | 1 | 2 | 1 | 3 | 4 | 2 |
| Training load | 1 | 1 | 2 | 2 | 1 | 0 | 1 |
Routines that raise energy
Strength + mobility stack
Lower-body + 10 min breath · +9 physical, steadier PM emotional curve.
Planning before 08:30
Anchors mental load; fewer context switches before noon.
Social recovery evenings
Twice weekly · emotional rebound +6 average within 24h.
Habits that tax capacity
Back-to-back calls >90m
Drains mental by late afternoon; emotional recovery delayed.
Skipping lunch movement
Physical score −5 to −8; focus quality drops hour 3–5.
Screens past 23:30
Sleep latency +40m avg; next-day mental ceiling capped.
Recovery recommendations
- Insert a 15-minute transition between deep work and people work — reduces emotional whiplash.
- Batch cognitively heavy tasks into your peak window; defer logistics to post-lunch trough.
- Protect two low-stimulus evenings; your best reflection and planning happen there.
Daily check-in log
| When | Score | Note |
|---|---|---|
| Sun · 20:10 | 79 | Wind-down walk; emotional score highest of week. |
| Sat · 09:05 | 74 | Late start; physical still strong after sleep extension. |
| Fri · 07:40 | 81 | Short journal before email — mental clarity carried through AM. |
| Thu · 07:55 | 85 | Peak window used for strategy; avoided meeting creep. |
| Wed · 08:12 | 77 | Noted tension after dense afternoon; scheduled recovery block. |
| Tue · 07:48 | 69 | Early dip; compensated with lighter task load after 14:00. |
| Mon · 07:30 | 75 | Baseline check-in; flagged sleep under target. |
Synthesis · this week
- Decision clarity improved 13% after using weighted criteria before conversations.
- Focus completion is strongest in the 09:00-11:30 window with notifications blocked.
- Energy stability rises when total context switches stay below four major domains daily.